Here’s the good news…and some not so good news


I would much rather write about good news but the reality is that with some good at times there is bad.

With the summer winding down a few of you have lost your way or your fitness path has become blurred with snacks, treats, alcohol, etc.

A couple of bites here, a couple of drinks there, a missed lunch, a skipped breakfast so you had to have a quick snack of whatever you could find, vacations, parties…the excuses or what you civilians call “reasons” really don’t cut it anymore.


Let’s start with some good news. If you’ve gained weight or need to lose weight…you can make it happen. Your weight is not concrete (although it may feel that way when going up stairs). You control how your body looks and feels. If you’ve been off the fitness wagon for a while and the pounds have piled up the good news is….IT IS FIXABLE. 

The bad news.  If you’re overweight you will likely have a shorter, painful life. Added weight effects every part of your body. More aches & pains. Limited mobility. Low self esteem, disease….need I go on?

The key is doing the work.



You are where you are because of the choices you have made.

If fat loss is your goal, then you put chips or candy in your mouth, at that point you are deciding that you do not want to lose weight. With that being said, just because you “workout” does not mean you have license to eat whatever you want. Old school my friends….calories in vs calories out.

You have to want it. I wish I could get some super powered pixie dust and convince you all to make healthy choices and to show up at boot camp. This is your journey and I am thrilled to be a part of your journey and whatever brainwashing I can do I will do it. 

Back to some good news…

If you choose not to have the birthday cake at the office you are not missing out on anything—you’ve had cake, you know what it tastes like.

Bad news…

If you keep having the cake, or donuts, wine, etc., you will keep getting bigger–you will get slower – you will lose your independance because your body is too beat up to move.


Just get through today. Make today a success. Have a plan and follow the plan.

Choose good so you don’t feel bad.




Monday Motivation

Monday =  fresh new start. 

New week ahead. Time to make changes.

Changes can be small but they make an impact.

Healthy meals, drinking water instead of soda, working out, staying positive.

Try this today, then do it again tomorrow and again and again!!!

If you want to change how you look and feel…start here.



Energy, Healthy Snack and a Foam Attack – Friday Favs

Another edition of Friday Favourites!!

There are a lot of things that I love but this week these things really stand out.

Starting out with food of course!

These are my favourite crackers. I was thrilled to see them back on the shelves at Costco. That is one thing that irks me, when I fall in love with a product/item and it’s not available all the time. Stop tormenting us buyers at the big box food store!

These brown rice crackers are gluten free and they’re baked –win/win!!! They’re also trans fat free, Kosher, non GMO and no cholesterol—what the what?! #winning

I eat them with hummus, salsa, egg salad, guacamole. I actually had them today with some natural PB and it hit the spot. I have tried a few of their products and they are all fantastic!!

ss rice


Next up, still at Costco. I picked up a new flavour of Zip Fizz…Ice Tea!! WHAT???

It is really good! I am a total fan girl of Zip Fizz and this flavour is great!!


This does perk up my energy – 20 calories and ZERO sugar, oh yeah!!!zippfizz2

Those afternoons when your energy starts to dip and you need a pop of energy, this is my go to.


Last up on this Friday Favourites is the good ‘ol foam roller.

I did a great leg workout earlier this week and boy oh boy my hamstrings were t-i-g-h-t the next day…walking funny kind of tight #notcute

This unsuspecting piece of foam is so effective, it really does work and everyone should have and USE it.

If you can’t get in for regular massages or don’t stretch like you should then this torture device…I mean… this magical tube of foam is what you need #trustme

I’ve used this on my legs, back, and even my neck…neck knots buh bye!!!

Just put it on your shopping list and pick one up this weekend!!


Roll away those tight muscles!!

PS – This is not a sponsored blog post. These are just a few of my favorite things that I like to share with my friends, like you. BUT…if you are a brand that would like to work with me, then let me know through my contact page.

Exercise Makes Kids’ Brains More Efficient

Exercise Makes Kids’ Brains More Efficient

Science Photo Library/Corbis

There’s plenty of evidence that suggests that children who are more physically active do better in school. But what’s contributing to the boost in brain power?

In a study, published in thejournal Frontiers in Human Neuroscience, researchers led by Laura Chaddock-Heyman, a research associate in psychology at the University of Illinois at Urbana-Champaign, report that children who are more fit have more white matter in their brains than those who aren’t as fit. The areas of the brain where more white matter was observed are important for attention and memory, and are critical for linking different parts of the brain together.

The study is the first to find a connection between exercise and white matter in children. Previous studies focused on specific structures of the brain, such as the hippocampus, which is involved in memory, and how exercise affected their size and volume. In the current study, however, Chaddock-Heyman and her colleagues show that the improved fitness that comes with exercise may lead to other beneficial changes in the brain as well, such as improving the way signals are sent around the brain via the white matter.

But whether the bulkier white matter actually translates into higher IQ or better school grades isn’t clear yet. Chaddock-Heyman says the study did not track the students’ cognitive abilities, though previous, smaller studies have linked white matter to better math scores, for example. “It’s possible that white matter differences as a function of fitness are driving the cognitive differences we see in the brain,” she says. “But that that’s speculation at this point.”

What the results do show, however, is that physical activity may be an important part of keeping children’s brains active and open to learning. Physical education class and recess may be just as important to doing well in school as time spent in a classroom. “We are hoping our work encourages more support of physically active lifestyles,” says Chaddock-Heyman. She and her colleagues are continuing their work with a five year trial in which children are randomly assigned to an aerobic fitness program or not, so their white matter changes and their academic performance can be tracked.

“More schools are contributing to our more sedentary lifestyle by eliminating or reducing physical activity during the school day,” says Chaddock-Heyman, “and we know that aerobic fitness is related to the size of brain structures as well as their function”


Posted from

Alison Park – @alisonparkny


Cookie Time!


Healthy Cookie Day!


Middle of the week, you can almost see the weekend!

These are great healthy treats for you and the kids. This is a great time to get them to help you out in the kitchen to make a few awesome snacks that you can add to the lunch box list.

Living a healthy lifestyle is not as hard as you think it is. So many people think that eating healthy = deprivation —- not true at all!!  

Here are a few sweet treats to beat some of those negative thoughts.


3 Ingredient -Sugar Free, gluten free (and healthy) peanut butter cookies:

*1/2 cup of peanut butter or almond butter (crunchy or smooth)

*4 tbsp of mashed banana 

*1/4-1/8 tsp of nutmeg (optional)

*splash of vanilla

*1/8 tsp of salt

Preheat over to 350 degrees.

Blend all of the ingredients then place on a cookie sheet and bake for 10min.

Let cool for 5min




  Oatmeal Cookies

1+1/2 cups of oats

2- ripe bananas

Options (pick one)   raisins / cranberries/ craisins

Optional” dash of cinnamon, nutmeg, allspice

choice of chopped nuts (walnuts, almonds, pistaschios)

Mix all ingredients and drop cookie size amounts on your baking sheet.

Bake for 15-20 min at 350. Cool and enjoy.




Applesauce Cookies:

3 ripe bananas mashed

1/3 cup unsweetened applesauce

2 cups of oats

1/4-1/2 cup raisins or chopped nuts (optional)

1 tsp vanilla

dash of cinnamon/nutmeg (optional)

Mix all of the ingredients and bake at 350 degrees for 15-20min.




You don’t need decadent, ooey gooey cookies to satisfy your sweet tooth.

Change your mind about what is delicious and you will love how your body changes!



If you have any healthy recipes you love, please share them.  

A strong back =’s a strong runner

This workout will make you run faster.

BLOG-HEADERS_CARRIEwoman runnAs runners we’re always chasing a better run time. But what are the secrets, tricks or tactics that the fast runners have? Is it a stronger core or a flexibility program or stronger legs that power us through a long run? The answer; all of the above.

Runners need a strong, balanced body from head to toe. While you just want to run (I hear you!) you’re probably not keen on counting sets and reps or following another schedule. When it come down to it, you know your running training schedule and you like it.

One neglected area that doesn’t get any attention unless it is sore is the lower back. We have all felt a tight or strained lower back pain and it’s the pain that you pray will go away. You start making deals with the running Gods. “Please let me wake up pain free” , “I promise I will start stretching after my runs”. A healthy back is just as important as fit legs. If your back isn’t strong you will fatigue faster on your runs; really it’s true. On the flipside a neglected lower back will put strain on our hamstrings, hips and ankles.

Prevention is Key
Here are a few tips and reminders to prevent lower back pain.

Sit during your day job? Then get up as much as possible. Walk to your colleague’s desk, get up for that glass of water. When doing heavy lifting always be aware of your form, bending at the knees, not at the back.

Have your shoes properly fitted. If you’re clocking significant mileage, then change your shoes more frequently. In addition, having a gait analysis may help determine if you should consider orthotics.

Loosen up tight muscle by foam rolling your back, hamstrings and glutes.

Incorporating a strength conditioning routine to your running is essential to be able to #RunStrong. Add in this lower back training on your shorter run or cross-training days. You are doing cross training, right? If not, these exercises will help.

Lower Back Workout

Perform 3-5 sets of 15-20 reps twice a week.

1 )Back extension: On the floor or on a stability ball
2 )Airplane: On your hands and knees, lift opposite arm & opposite leg
3) Swimmer: Lie face down and lift right arm with left leg. Alternate with your left arm and right leg and repeat.
4) Plank / Side Plank
5 )Bridge: Lie face up; lift and hold your glutes off the floor; lower onto the floor and repeat.
6) Superman: Lie face down; lift both arms and legs off of the floor and hold for 15-30 seconds; release and repeat.


Here is the link to the article published at iRun.


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